Wannan Girke -girke na Bar Protein Zai Ajiye ku * So * Kudi Mai yawa

Wadatacce

• Girke-girke na Baran Protein Lafiya
• Gishiri Chocolate Chip Almond Butter Protein Bars
• Bita don

Sansanonin furotin suna ɗaya daga cikin mashahuran abubuwan ciye-ciye don cin abinci a kan tafiya, amma idan kun kai ɗaya koyaushe, ɗabi'ar siyan sandunan da aka siyo a kantin sayar da kayayyaki na iya yin tsada. (Mai alaƙa: Shin Yana da Muni a Cinye Barayin Protein kowace rana?)

Bugu da ƙari, ba duk sandunan furotin da aka siyo aka ƙirƙira su daidai gwargwado ba, kuma wasu sun ƙunshi sinadaran da wataƙila ba za ku iya gane cewa sun ɓuya a ciki ba-yi tunanin syrup masara, wanda zai iya haɓaka sukari na jini, ko man gyada mai ɓoyayyen dabino, wanda zai iya haifar da ƙara LDL (mara kyau) cholesterol.

Da ƙasa don adana 'yan kuɗaɗe kuma ku kasance cikin iko game da abin da ke shiga cikin sandunan furotin ku? Sanya su a gida tare da wannan girke -girke mai gina jiki mai gina jiki wanda a zahiri kyakkyawa ne mai sauƙi. (Mai alaƙa: Bars na Protein Bar 9 waɗanda Za Su Sa Ku Sake Tunanin Abincin ku)

Girke-girke na Baran Protein Lafiya

Wannan girke-girke na gina jiki na gina jiki yana da sinadarai masu kyau kamar hatsi mai fiber da man almond mai cike da lafiyayye, dukansu suna dauke da hadaddun carbohydrates masu narkewa don samar muku da kuzari da kuma ci gaba da samun tsawon lokaci. Maimakon madarar sukari, waɗannan sandunan suna da zaki da zuma (ko maple syrup, idan kuna so). Don haɓaka furotin, girke-girke ya haɗa da 'yan ɗigon furotin na furotin vanilla (kawai amfani da alamar da kuka fi so), tsaba chia (mai girma a cikin omega-3 fatty acids), da almond gari. (Mai Alaka: Me Cin *Hakki* Adadin Protein A Kowacce Rana A Haƙiƙa Yayi kama)

Mafi kyawun faren ku shine a yi amfani da foda mai gina jiki mai ɗanɗano mai ɗanɗano don ya gauraya da kyau kuma ba zai rinjayi ɗanɗanon sauran sinadaran ba. Don samun cikakkiyar gamsuwa mai daɗi da gishiri, wannan girke -girke kuma yana buƙatar ƙaramin cakulan cakulan da gishiri mai kyau na teku. (mai alaƙa: Waɗannan sanduna sunadaran sunadaran Keto suna ɗanɗano abin ban mamaki kuma suna da gram biyu na Sugar kawai)

Wani ƙarin labarai mai daɗi game da waɗannan ba gasa ba, marasa kiwo, da sanduna sunadaran gina jiki na DIY: A zahiri suna da sauƙin yi. Duk abin da kuke buƙata shine injin sarrafa abinci, farantin murabba'i, mintuna biyar don adanawa (eh, kuna da shi), da wasu sinadaran da wataƙila kuna da su a cikin ma'ajiyar kayan abinci.

Gishiri Chocolate Chip Almond Butter Protein Bars

Yi: 10-12 sanduna

Sinadaran

• 1 1/2 kofuna waɗanda aka yi birgima
• 1/2 kofin almond man shanu (zai fi dacewa a gefen drippy)
• 1/2 kofin almond gari
• 1/2 kofin vanilla furotin foda (kusan 2 scoops ga mafi yawan brands)
• 1/2 kofin zuma ko maple syrup
• 3 tsaba chia tsaba
• Man kwakwa cokali 2, ya narke ya ɗan huce
• 1/2 teaspoon kirfa
• 1/4 teaspoon gishiri mai kyau na teku, ƙari don yayyafa a saman
• 1/4 kofin karamin cakulan kwakwalwan kwamfuta

Hanyoyi

1. Sanya faranti mai fa'ida 9x9 tare da takarda takarda ko tinfoil.
2. Sanya 1 kofin hatsin hatsi a cikin injin sarrafa abinci da bugun jini har sai ƙasa ta zama gari.
3. Ƙara man almond, garin almond, furotin foda, zuma/maple syrup, chia tsaba, man kwakwa, kirfa, da 1/2 teaspoon gishiri mai kyau na teku. Tsari har sai cakuda ya samar da 'yan kwallaye na kullu.
4. Ƙara cakulan cakulan da sauran 1/2 kofin hatsi, da bugun jini har sai an haɗa su daidai.
5. Canja wurin cakuda a cikin kwanon burodi, latsa ƙasa da ƙarfi. Yayyafa gishiri a saman, turawa a hankali cikin sanduna.
6. Matsar da tasa a cikin firiji. Bada damar yin sanyi aƙalla sa'o'i 2 kafin yanke cikin sanduna. Sandunan suna kiyaye mafi kyau idan an adana su a bushe, wuri mai sanyi.

Bayanin abinci mai gina jiki a kowace mashaya (idan ana yin 12): adadin kuzari 250, kitse 12g, carbs 25g, fiber 4g, furotin 10g

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